My experience with three day full body workouts

devl · 09-15-2002, 06:58 PM

I'm a beginner so I thought I'd give this method a try, and oh boy do I regret it. I don't care if you are a beginner, an intermediate or an advanced lifter, never EEEEEEver do a full body workout three days a week. Stick to training each muscle group once a week. Trust me I've had to learn the hard way this past week that that is whats best. Anyhow for those beginners thinking of doing full body work outs take my advice and stick to split training.

fitnessdiva · 09-15-2002, 07:01 PM

Split training is easier because you aren't working as hard. Further exactly what was your experience, and what went wrong. Also I don't think that after a week you are in a position to say whether something works or doesn't.

devl · 09-15-2002, 07:11 PM

Sorry, but with what I went thru this past week I think I am in the position to say that the human body truly needs time to rest and recover.

devl · 09-15-2002, 07:12 PM

Also, I disagree that split training is easier.

fitnessdiva · 09-15-2002, 07:12 PM

Then map it out and tell us what happened?

devl · 09-15-2002, 07:17 PM

Basically this was my program. I worked out on monday wednesday and friday.

Squats 2 x 8
Bent Over Row 2 x 8
Bench Press 2 x 8
Military Press 2 x 8
Straight Bar Curl 1 x 10
Skullcrushers 1 x 10

After a week of this my body was fatigued.

fitnessdiva · 09-15-2002, 07:21 PM

If you are overfatigued then either you need 2 days (such as Monday and Thursday) but first I would lose the 2 sets and go to one.

Split training is easier, otherwise you wouldn't be overtraining on a full body routine, obviously.

I am not against split training at all, in fact I train in a split. However, most people will do better in a full body routine, particularly if they are just starting weight training, or HIT type strength training.

devl · 09-15-2002, 07:24 PM

But I've also heard to that most beginers will make gains no matter what routine they do.

fitnessdiva · 09-15-2002, 07:29 PM

They will, but in this instance, I am including beginners because they must learn to work hard.

devl · 09-15-2002, 07:31 PM

I did want to ask though why you don't feel you work as hard doing split training.

fitnessdiva · 09-15-2002, 08:26 PM

Split training take takes out the largest muscle groups of most workouts, which cause the most fatigue. Someone can certainly work hard doing a split program (though it will never be as hard as a full body routine), however most of the time split programs turn out more total sets with less intensity, causing more inroads to recovery ability and less inroads towards muscle growth. That is one reason why so many people can't make any progress on multiple (3+) set high volume training.

lift_for_life · 09-15-2002, 09:33 PM

in football, we do full body workouts 4 times a week and my body doesnt feel fatigued, no one on the team has comlained about it. heres our workout:

mon/thur:
powerclean
bench
squat
push jerk
clean pulls

tue/fri:
hangclean/jerk
back hypers
deadlift
hammer circuit
high pulls

the reps change as we go along we do that in the off-season starting at around december

MOD · 09-16-2002, 08:59 AM

since I started doing full body 3Xweek I can never go back to split training. full body routines are a lot tougher, and take a bit of getting used to, but are worth it in the end by the gains they produce. just don't traing to failure and you shouldn't overtrain.

MrB · 09-16-2002, 09:53 AM

You need to build up some muscular enduarnce. Your body will adapt.

You did something for 1 week and feel compelled to voice an opinion on it. Try it for 6 weeks, and let us know.

Lots of people have mad fantastic gains in strength and muscle using full body routine. If you find it's too much, then do 3 workouts, every 9 days. ... or ... twice a week.

Split training is something you do when you're training poundages becomes so heavy, that it's impossible to train the full body in one session. I have seen very few lifters here that qualify for that. Most others just "follow the leader" ... and well, ... let's face it ... split training is easier, and most people are looking for the easiest way.

Kane Fan · 09-16-2002, 12:09 PM

the problem may be that you did the same exact workout 3 times a week

I would recomend giving the full body 3 day a week thing more time then just 1 week

try dropping to 2 days a week and do different lifts on each day

example

monday
squat
military press
bench (flat with dumbells)
straight bar curls
bent over rows with dumbells

wednessday or thursday
deadlift
pullups
preacher curls
incline bench (barbell)
tricep pushdowns

try that maybe
it's an idea
give it a try and let me knwo if it works?
or you can stick with splits I'm just offering an idea I t hink would work based on your problems with the 3 day full body thing

MrB · 09-16-2002, 01:47 PM

That's a good lookin' routine. Try that for 3 months. Take measurements before and after, and MAKE SURE EAT ENOUGH.

Record your poundages before/after.

You'll come back a new man.

You get out of something what you put into it. Don't start with doubts, but with confidence.

Don't EVER try something for a short amount of time and make a conclusion about it. That kind of pattern will fill you with a bunch of false conclusions.

Nothing is goofier than seeing guys at the gym, that curl 70 pounds, bench 150, squat 170, lat pulldown 120, etc ... training themselves one-bodypart a day.

Kane Fan · 09-22-2002, 11:01 PM

what do you mean that's a good lookin routine
the one I mentioned?

marjoh · 09-22-2002, 11:15 PM

Awwww man... I tried full body workouts.. I was also fatigued. Most of all, my joints and tendons hurt. I guess I am just not genetically predisposed for that..

R1Linc · 08-23-2009, 01:58 AM

I have just recently gone to full-body work outs and am very pleased with my progress. I dont feel that I am fatigued at all. Actually I wish I could be in the gym lifting more often then 3 days a week, but for me that is counter productive. And that brings me to my point... I lifted splits for years seeing so-so results due to over training. Now that I have given FB workouts an honest try I wish I had been lifting this was all along.

rev210 · 08-23-2009, 04:47 AM

The question of 'what works best?' is really 'How long is a peice of string?'

I like to think of it as a war.

You have only so many resources to fight it.
*Food / genetics / rest / present body state

You have a choice about how fierce and long the battles will be.
*Forces applied and duration

Then there are how many fronts /battles you are going to wage at once.
*every area worked is a battlefield/front.
you can basically grow fewer muscles faster assuming that the workouts on these fully utilises your resources. But, there is a limit to how fast, determined by genetics & your present body state.

How many days to rest between workouts is something best looked at everytime you come back to particular workout session.

Things should ideally always improve in terms of work/performance. Be that the load or the duration/reps or whatever the goal is.

If it doesn't then you need to think about what you need to alter, be it rest period / load increases / food etc.. Because you are overtraining /under-resting or need better nutrition.
Probably most times that would be overtraining or under-resting.

The notion that 3 days ,1 week or someother fixed duration is perfect or even effective should really get buried by the fact that it's a pretty poor approach. Most reccomendations have little connection to any research or understanding of muscle recovery periods. Because basically the science/research says 'how long is a peice of string'. Recovery times even within the same athlete will vary and so good training programs are always flexible and based on observations and appropriate change.

truckerman79 · 08-23-2009, 05:00 AM

This thread has been resurrected from the dead.

Pondera · 08-23-2009, 05:15 AM

I trained body part splits for years, recently switched to full body and i can honestly say they are the most grueling workouts ever. I have never passed out in the gym before but when you are doing 4 compound movements a day for 3 sets of 12 reps your entire body is ready to shut down. I had to get my workout partner/housemate to drive home after these because i was borderline blackout most of the way home.

I attached Steve Reeves' workout. He (aparently) was a big advocate of the FBW. Mind you he is a genetic freak.

Basically what i ended up going with was a 5 excersise workout consisting:
Bench 3x12
Military Press 3x 12
Chinups 3x12
Squat 3x12
Deadlift 3x12
All excersises performed with 90 seconds rest between sets. (I started out with a touch more) You will have to lower your weights, some people's egos dont let them achieve this so they dont ever try it.

I eventually got off the workout though because i didnt feel my arms were seeing the attention they required (read: my vanity got in the way of my progress). I was seeing massive strength gains week to week and would recommend it to anyone. But beware they are brutal.

Big Daddy Shane · 08-23-2009, 07:00 AM

Quote:

Originally Posted by Pondera

I eventually got off the workout though because i didnt feel my arms were seeing the attention they required (read: my vanity got in the way of my progress). I was seeing massive strength gains week to week and would recommend it to anyone. But beware they are brutal.

No offense, but you're 163lb at 190cm tall, and you dropped the FB routine because your arms weren't getting enough attention, even though you were gaining strength week on week?

How much do you expect your arms will grow on a split at your current size?

Get back onto the FB routine, get your strength numbers up, aim for 300lb bench and 400lb squat, get your bodyweight up to 220lb at least, then you can focus on the minor details.

kosmo yagkoto · 08-23-2009, 07:49 AM

I have had great success with FB training 3 days per week. I've lost 35-40 lbs in 5 months. It is tough, but workouts are supposed to be tough.

VulcanFlame · 08-23-2009, 08:28 AM

Quote:

Originally Posted by devl

Basically this was my program. I worked out on monday wednesday and friday.

Squats 2 x 8
Bent Over Row 2 x 8
Bench Press 2 x 8
Military Press 2 x 8
Straight Bar Curl 1 x 10
Skullcrushers 1 x 10

After a week of this my body was fatigued.

Of course you got fatigued... you have too much volume in there.
Follow starting strength to start with. That is a program that has been proven over and again.

That is what happens when you don't know what you are doing...

Wildtim · 08-23-2009, 11:14 AM

10 sets to much volume?

Crap the OP was probably a troll or a wuss. That routine is pretty much a joke as far as volume goes and would be a simple beginners routine.

VulcanFlame · 08-24-2009, 04:03 PM

Quote:

Originally Posted by Wildtim

10 sets to much volume?

Crap the OP was probably a troll or a wuss. That routine is pretty much a joke as far as volume goes and would be a simple beginners routine.

Not to offend you, but have you worked around full body workout routines?

Squats 2 x 8
Bent Over Row 2 x 8
Bench Press 2 x 8
Military Press 2 x 8
Straight Bar Curl 1 x 10
Skullcrushers 1 x 10

If you do this right, there is no way in hell you will get to squat, bench, row & military press 3 times a week on a routine like this. If you do not get your recovery rate overwhelmed in the first week or month, you should be on roids & an elite lifter

Mr.Runner · 08-24-2009, 04:22 PM

The OP was a troll, he was obviously trying to get a rise out of the people who recommend the full body routines over splits.

Pondera · 08-26-2009, 02:39 AM

Quote:

Originally Posted by Big Daddy Shane

No offense, but you're 163lb at 190cm tall, and you dropped the FB routine because your arms weren't getting enough attention, even though you were gaining strength week on week?

How much do you expect your arms will grow on a split at your current size?

Get back onto the FB routine, get your strength numbers up, aim for 300lb bench and 400lb squat, get your bodyweight up to 220lb at least, then you can focus on the minor details.

Haha, yeah not quite 190cm (180cm) but after writing that the other day i started back on full body again last night, back to passing out under the bar but good no less. I didnt originally come straight off full body, i threw an arms day in on top, but then it gradually turned into a messy split workout losely based around a full body. It wasnt that i wanted arms to grow but more i felt they werent worked out at all as secondaries in bench and chins.

Definately agree im lagging in the big three, deads (120kg 10 reps) are ok (ish) for my lanky frame but bench (75kg x10) and squats (95kg x 10) are well behind. Guess im not genetically gifted.

Pondera · 08-26-2009, 02:46 AM

Quote:

Originally Posted by VulcanFlame

Not to offend you, but have you worked around full body workout routines?

Squats 2 x 8
Bent Over Row 2 x 8
Bench Press 2 x 8
Military Press 2 x 8
Straight Bar Curl 1 x 10
Skullcrushers 1 x 10

If you do this right, there is no way in hell you will get to squat, bench, row & military press 3 times a week on a routine like this. If you do not get your recovery rate overwhelmed in the first week or month, you should be on roids & an elite lifter

You are saying that one set of curls and crushes is enough volume?just personally i find it takes me at least a set to get the blood into the muscle group to be able to lift properly, are you really getting enough reps to work? just curious.

I find a lot of full body workout intesity comes from the rest between sets/excersises so the workout can be tweaked that way through longer or shorter rest periods.